Workout cross training – Fri, Mar 10

Announcements

The Tuesday night Barbell Class id postponed

until further notice!!

Mission Fitness – cross training

METCON (AMRAP – Rounds and Reps)

Hero WOD “DG”
RX:
AMRAP in 10 minutes:
8 Toes to Bar
8 Dumbbell Thruster (35/25)
12 Dumbbell Walking Lunges (35/25)
Scaled :
AMRAP in 10 minutes:
8 Abmat Situp
8 Dumbbell Thrusters (30/20 )
12 Dumbbell Walking Lunges (30/20)

U.S. Air Force Major Walter David Gray, 38 of Conyers, GA, assigned to the 13th Sir Support Operations Squadron, based in Fort Carson, CO, died on August 8th, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Accessory Work:
3 Rounds:
1 min KB Hold Left Side
1 min KB Hold Right Side
1 min Sandbag Hold